Low-FODMAP Pineapple Chicken Sweet & Sour Stir-fry; Gluten-free, Dairy-free

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Low-FODMAP Pineapple Chicken Stir-Fry is an amazing dinner with a tropical twist.  The sauce is a tangy complement to the tender chicken, and it goes beautifully with rice or other low-FODMAP vegetables.  Some would call this a low-FODMAP Sweet and Sour Chicken recipe.

Pineapple is one of my favorite low-FODMAP fruits, since it feels like a dessert when you are eating it.  Plus it is super healthy!  Pineapple is packed with Vitamin C, minerals, fiber and anti-oxidants to boost your immune system. And you can have a full cup for a low-FODMAP serving (For this recipe one medium pineapple provided the exact amount for the juice and the solid fruit).

Check out my blog for more ideas… we have over 300 more low-FODMAP recipes.

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Be healthy and happy,

Rachel Pauls, MD


Low-FODMAP Pineapple Chicken Stir-fry; Gluten-free, Dairy-free

Although this recipe has not been tested, a single serving should be low-FODMAP based on the ingredients

Servings 5-6

Prep time 10 min

Cook time: 15 min

Total time: 25 min

Ingredients:

For the low-FODMAP Pineapple Marinade

  • Juice of one orange (about 1/2 cup)
  • 1/2 cup pineapple juice, from fresh pineapple (very ripe is best)
    • I used 2 cups of chopped pineapple to yield this amount of juice
    • Tip 1:  Canned fruit is often higher than fresh fruit in FODMAP levels as the manufacturers add concentrates to make all their products taste uniform.  This processing also leaches nutrients from the fruit.  MUCH better to use fresh fruit if you can!
    • Tip 2:  I learned something about pineapple- to test for ripeness, sniff the ‘butt end’ of the pineapple (the end without the leaves).  If it smells sweet and fragrant, then it will be ripe!
      • This tip always makes me chuckle 😉
    • Tip 3: To get the juice, cube the pineapple then blend it, and strain the juice
      • I used a mini processor and pressed it through a small strainer.  Seems like a hassle, but in reality took about 5 minutes
  • 2 tablespoons low-sodium soy sauce (gluten-free)
  • 2 tablespoons cornstarch
  • Juice of 2 limes (about 6 tablespoons)
  • 2 teaspoons light corn syrup
  • 1/2 teaspoon Tabasco Original Sauce or other low-FODMAP hot or Sriracha sauce (check ingredients to ensure low-FODMAP)

For the low-FODMAP Pineapple Chicken

  • 24 ounces boneless chicken breasts or thighs, cut in ½ inch cubes
  • 1/8 teaspoon each: sea salt and freshly ground black pepper
  • 2 tablespoons cornstarch
  • 2 tablespoons canola or olive oil
  • 2 tablespoons rice wine or other cooking wine
  • 2 cups pineapple, cut into 1 inch cubes
  • 1 cup red pepper, cut into 1 inch cubes
  • 1-2 scallions, finely sliced- USE GREEN TIP PORTION ONLY
  • Garnish (optional)
    • About 1/4 cup (maximum 40 g if using almonds) of thinly sliced almonds or crushed peanuts
    • Fresh cilantro

Directions:

  • Place all ingredients for low-FODMAP marinade in a small bowl and set aside
  • Place chicken in a second bowl, season with salt and pepper
  • Add cornstarch to chicken and mix to coat
  • Heat a wok or heavy saucepan over high heat and add oil
  • Place chicken pieces in wok and stir fry tor 2-3 minutes
  • When chicken turns opaque, add the rice wine and fry another 2-3 minutes until the chicken is completely cooked through
  • Add the cubed pineapple and red pepper and toss together, then cook about 30 seconds
  • Pour the low-FODMAP marinade into the pan and bring to a boil
  • Sauce will start to thicken and become slightly sticky
  • Add the nuts and scallion and cook only 20 more seconds
  • Transfer to serving dish and garnish with cilantro
  • Serve immediately (goes perfectly with white rice)

  • This tastes so sweet and sour and the low-FODMAP Pineapple chunks are perfection…

  • Go on- try a bite of this low-FODMAP Pineapple Chicken Sweet and Sour Stir-fry!

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Comments Rating 5 (3 reviews)

10 Responses

  1. Sweet

    Pineapple is my favorite fruit and this recipe is loaded with flavor and super delicious. I topped mine with fresh coconut instead of almonds.

    1. Thank you for your ‘sweet’ comments! Feedback like this is our inspiration. Have a wonderful day, Reya!

  2. This was an easy tasty recipe. I found some Chili paste that has no garlic. I used two peppers and puréed my pineapple. I strained it but it all went through my sieve so I would skip that step next time. Everything cooked very quickly so I advise to have everything prepped in advance and in bowls ready to assemble. The entire family loved this one.

    1. Donna,
      Thank you SO much for such a lovely review! Have a great day, and let us know if you have any other recipes you enjoy 🙂

  3. Spot on

    Trimmed it back for two people.
    Absolutely lovely. Pineapple pops with hot fruit burst. Not too spicy either.
    Used toasted peanuts and toasted almonds.
    Wonderful.

    1. Garry,
      How fantastic to hear from you! Love this feedback.
      We also wanted to share that we have a COOKBOOK available in the US, Canada, UK and Australia!
      THE LOW-FODMAP IBS SOLUTION PLAN & COOKBOOK is the ONE thing that will take you through the entire FODMAP journey and share more than 100 recipes that prep in 30 minutes or less! Click here for details on the BEST low-FODMAP cookbook available 🙂
      Stay in touch with us!!

  4. Excellent

    First time I made this. Excellent. My husband loved it. Very tender and the sauce is so good. I used white wine and fresh pineapple. ??

  5. Excellent recipe my husband and I prepared together, I just started the low Fodmap diet today and hope to try more of your recipes…

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